CrossFit 717

Today's Weightlifting Meet n' Eat

We'll begin our meet around 12pm today.  If you want to lift but did not put your name on the sign up sheet, please do so before 11am.  Our idea behind the "eat" portion of this is just finger food.  Nothing fancy, just some energy boosters for the lifters and audience.  

Here is a very quick review of how things are ran:

You get three attempts in the Snatch, followed by three attempts in the Clean & Jerk. At the start of competition, you give the officials your openers for each of the lifts. Your opener should be a relatively easy weight, something you know you can get. Order is essentially broken down by weight on the bar, with broader divisions based on the above mentioned age and weights depending on the size and organization of the meet. Within your weight class, you will certainly be going in order based on bar weight. 

When your name is called, you’ll have 1 minute to lift, and you’ll get a warning at 30 seconds. After completing your opening attempt, you’ll give the judges your next weight. Order will continue to progress by weight on the bar, and if you’re following yourself, you’ll have 2 minutes instead of 1. If you miss an attempt, your options are to either repeat at the same weight, or go up – there no going down in weight! For this reason, choose your attempts wisely. 

Again, for the first, go for a weight you know you can get. for the second, you’ll do something challenging, around your current best. For the third, if you didn’t go for a PR on your second, go for broke here. General guidelines, and when you’re contending for a medal, these rules may very well go out the window.

CrossFit WOD

"Barbara"


Five rounds, *each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

*Traditional "Barbara" is scored by timing each round, attempting to stay consistent throughout all 5 rounds.  In a class setting, this is difficult.  If you wish to use a stop watch or your own watch to time each round, you may.  But, the whiteboard today will show your TOTAL time.


Scaled versions:

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.